01/11/2017 Cherry Hill NJ CrossFit Turbocharged

CrossFit Turbocharged – CrossFit

Warm-up

10 Push Ups

10 Split Jerks With Hands on Hips

10 Sit Ups

10 Jump Lunges

Bench Press

3×5 Bench Press @80-90%

Then

5×2 Split Jerk @60% with 3 second pause when locked out on first rep of each set only.

Metcon (Time)

Interval:

Sprints 5 minute AMRAP of:

Shuttle runs aka Sprints down and back in 3 single file lines. Your rest happens when the others in your line are sprinting.

3 minutes rest followed by…

Metcon

(Rx+ add 10 reps to each movement)

For Time:

40 Front Rack Reverse Lunge (20 each Leg) (95/65) (rx+ 135/95)

30 Sit Ups With Med Ball (20/14)

20 Push Ups

10 Thrusters (95/65) (rx+ 135/95)